Interested in a body composition DEXA scan? DEXA scans are being offered January 14th & March 25th, 8:30am-12:30pm at Ballston CrossFit! The DEXA scan is the most accurate body scan on the market and you only have to pay $80 for one scan ($125 value!!) or $140 for a before and after scan ($200 value)....Read More

Strengthen your core with Coach Mariah at Ab Attack tonight at 5:45 PM! StrengthEvery 2:00, 3 Rounds1) 5 33X-Tempo Bench Press (70-75%)2) 2/2 Turkish Get Ups3) 100′ Sandbag Bear Hug Carry*33X-Tempo – 3s eccentric, 3s pause, explode ConditioningAMRAP 76 25′ Shuttle Run2 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: Double (50/35))Read More

“Coach Anastasia”3 Rounds for Time:60 Double Unders24 Wall Balls (20/14)6 Power Cleans (225/155)18 Alternating Pistols6 Burpee Bar Muscle-Ups Post-WOD Strength/Skill3 Rounds for Quality6-10 Strict Chin-Ups (FX: Banded) (RX+: Weighted)10 Goblet Cossack SquatsRead More

Weekly OverviewEvents/ClassesMondayStrict PressTuesday“Coach Anastasia” Benchmark WODWednesdaySandbag Carries and Bench PressAb Attack at 5:45 PMThursdayFront SquatFridayKettlebell Cycling and Rope Climb DevelopmentSaturdaySquad WODSeventh Heaven at 7:15 AMSundaySnatch StrengthEvery 3:00, 4 Sets1) 5 Strict Press (80-85%)2-3) 3 Strict Press (85-90%)4) AMRAP Strict Press (65-70%) ConditioningWith Partner – Split Reps Any WayAMRAP 815/10 Calorie Ski25′ Handstand Walk (FX: 3...Read More

Photo by Anthony Ledesma StrengthEvery 1:30, 4 Rounds1) 6-10 Row Erg Pike-Up (FX: Tuck-Up)2) 10/10 Single Dumbbell Row3) 10/10 Single Kettlebell Sots Press ConditioningAMRAP 1220/15 Calorie Row (FX: 16/12)20 Single Kettlebell Hang Clean (24/16) (FX: 16/12) (RX+: 32/24)20 Box Jumps (24/20)Read More

Pelvic Floor Clinic with Dr. Stacy Snow at 11am TODAY! With a Partner, Split Reps!AMRAP 2570 Wall Balls (20/14) 50 Burpees Over Bar 30 Power Snatch (115/80) (FX: 95/65) (RX+: 135/95) 10 Rope Climbs (FX: 6)Read More

Ladies! Join Dr. Stacy Snow this SATURDAY for a Pelvic Floor Clinic at 11 AM at CFR7! Sign-up at the link below! https://docs.google.com/spreadsheets/d/1_R8PGu0mLOCwtG7NLrYqwThno-YUa9t236UDQYeKnYY/edit?usp=sharing StrengthEvery 3:00, 4 Sets8 Strict Ring Dips (FX: Banded) (RX+: Weighted)10 Alternating Dumbbell Plank Rows16 Weighted Russian Twists ConditioningEvery 2:00, 5 Rounds1) 500/400m Row (FX: 400/300m) (RX+: 550/450m)2) Rest*Score is slowest roundRead More

Photo by Anthony Ledesma StrengthEvery 2:00, 3 Rounds1) 6 Dumbbell Deadlifts + 8 Dumbbell Hang Power Cleans + 10 Dumbbell Push Jerks (2 DBs)2) 6-12 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Bar Muscle-Ups)*Unbroken Dumbbell complex and gymnastics sets ConditioningWODAPALOOZA 2023 – Online Qualifier Team Event 5AMRAP 1111 Deadlifts (115/75) (FX: 95/65)11 Burpee Chest to...Read More

Rowing Skills Clinic, TONIGHT at 5:45 PM Looking to improve your rowing technique? Coach Elizabeth, a former D1 rower, will be leading a Rowing Skills Clinic tonight at 5:45 PM! Reserve your spot now! StrengthEvery 3:00, 5 Sets1) 3 Front Squats (85-90%) (FX: 5@75%)3) 2 Front Squat (90-95%) (FX: 3@80%)4-5) 1 Front Squat (95-105%) (FX:...Read More

Photo by Anthony Ledesma StrengthEvery 3:00, 4 Sets1) 5 Bench Press (80-85%)2-3) 3 Bench Press (85-90%)4) AMRAP Bench Press (65%) ConditioningEMOM 161) 18/13 Calorie Ski (FX: 16/12) (RX+: 20/15)2) 18/13 Calorie Row (FX: 16/12) (RX+: 20/15)3) AMRAP 25′ Shuttle Runs4) RestRead More